Which cooking oil is good for me?

Cooking oils differ mostly in their fats: how much is saturated, how much is omega-3 and omega-6, and how much vitamin E they bring. Pick a recipe that uses oil and see how each oil changes it, in the same amount.

Recipe: Sayur lodeh (vegetables in coconut) recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Sayur lodeh (vegetables in coconut) recipeThe recipe as it isper 100 g	Sayur lodeh (vegetables in coconut) with olive oilVegetable oil → Olive oilper 100 g	Sayur lodeh (vegetables in coconut) with mustard oilVegetable oil → Mustard oilper 100 g	Sayur lodeh (vegetables in coconut) with coconut oilVegetable oil → Coconut oilper 100 g	Sayur lodeh (vegetables in coconut) with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	43 Fair	43 Fair	44 Fair	41 Fair	46 Good
Calories	148 kcal	148 kcal	148 kcal	148 kcal	148 kcal
Total Fat	12.4 g	12.4 g	12.4 g	12.4 g	12.4 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	7.8 g	7.79 g	7.75 g	9.13 g	7.72 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.59 g	2.29 g	2.02 g	0.98 g	1.32 g
Omega-3 Fatty Acids	0.1 g	0.091 g	0.14 g	0.078 g	0.08 g
Polyunsaturated Fat	1.94 g	1.1 g	1.31 g	0.93 g	2.17 g
Omega-6 Fatty Acids	1.84 g	1.01 g	1.17 g	0.85 g	2.09 g
Vitamin E	0.44 mg	0.44 mg	0.62 mg	0.16 mg	0.96 mg
DHA (Docosahexaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
EPA (Eicosapentaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
ALA (Alpha-Linolenic Acid)	0.14 g	0.14 g	0.28 g	0.13 g	0.13 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	5 g	5 g	5 g	6.16 g	5 g
Omega-9 Fatty Acids	1.09 g	1.97 g	1.03 g	0.67 g	1.11 g
Protein	4.71 g	4.71 g	4.71 g	4.71 g	4.71 g
Water	75.3 mL	75.3 mL	75.3 mL	75.3 mL	75.3 mL
Sodium	9.79 mg	9.79 mg	9.79 mg	9.79 mg	9.79 mg
Total Carbohydrates	7.05 g	7.05 g	7.05 g	7.05 g	7.05 g
Sugar	2.74 g	2.74 g	2.74 g	2.74 g	2.74 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.39 mg	1.4 mg	1.39 mg	1.39 mg	1.39 mg
Calcium	84.1 mg	84.1 mg	84.1 mg	84.1 mg	84.1 mg
Fiber	2.28 g	2.28 g	2.28 g	2.28 g	2.28 g
Magnesium	34.4 mg	34.4 mg	34.4 mg	34.4 mg	34.4 mg
Potassium	232 mg	232 mg	232 mg	232 mg	232 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin C	4.78 mg	4.78 mg	4.78 mg	4.78 mg	4.78 mg
Folate (B9)	34 mcg	34 mcg	34 mcg	34 mcg	34 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Phosphorus	74.7 mg	74.7 mg	74.7 mg	74.7 mg	74.7 mg
Soluble Fiber	0.47 g	0.47 g	0.47 g	0.47 g	0.47 g
Vitamin A	1.93 mcg RAE	1.93 mcg RAE	1.93 mcg RAE	1.93 mcg RAE	1.93 mcg RAE
Zinc	0.79 mg	0.79 mg	0.79 mg	0.79 mg	0.79 mg
Chloride	15.5 mg	15.5 mg	15.5 mg	15.5 mg	15.5 mg
Choline	12.2 mg	12.2 mg	12.2 mg	12.2 mg	12.2 mg
Insoluble Fiber	1 g	1 g	1 g	1 g	1 g
Selenium	5.83 mcg	5.83 mcg	5.83 mcg	5.83 mcg	5.83 mcg
Thiamin (B1)	0.043 mg	0.043 mg	0.043 mg	0.043 mg	0.043 mg
Vitamin B6	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Riboflavin (B2)	0.034 mg	0.034 mg	0.034 mg	0.034 mg	0.034 mg
Copper	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Pantothenic Acid (B5)	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Vitamin K	2.1 mcg	2.79 mcg	1.62 mcg	1.63 mcg	1.73 mcg
Biotin (B7)	0.11 mcg	0.11 mcg	0.11 mcg	0.11 mcg	0.11 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.64 mg	0.64 mg	0.64 mg	0.64 mg	0.64 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.018 mcg	0.018 mcg	0.018 mcg	0.018 mcg	0.018 mcg
Leucine	356 mg	356 mg	356 mg	356 mg	356 mg
Lysine	264 mg	264 mg	264 mg	264 mg	264 mg
Polyphenols	55.4 mg	59.3 mg	55.7 mg	55.4 mg	55.4 mg
Beta-Carotene	27.9 mcg	30.8 mcg	27.9 mcg	27.9 mcg	27.9 mcg
Isoleucine	222 mg	222 mg	222 mg	222 mg	222 mg
Methionine	68.9 mg	68.9 mg	68.9 mg	68.9 mg	68.9 mg
Oxalates	8.63 mg	8.63 mg	8.63 mg	8.63 mg	8.63 mg
Threonine	181 mg	181 mg	181 mg	181 mg	181 mg
Tryptophan	55.7 mg	55.7 mg	55.7 mg	55.7 mg	55.7 mg
Valine	248 mg	248 mg	248 mg	248 mg	248 mg
Flavonoids	22.5 mg	22.5 mg	22.5 mg	22.5 mg	22.5 mg
Histidine	128 mg	128 mg	128 mg	128 mg	128 mg
Lutein / Zeaxanthin	0.047 mg	0.049 mg	0.047 mg	0.047 mg	0.047 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	250 mg	250 mg	250 mg	250 mg	250 mg
Purines	19 mg	19 mg	19 mg	19 mg	19 mg

The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.

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How an oil is used matters too: some are better for high heat, others for dressings. Talk to a doctor or a registered dietitian about fats and your health.

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